I might just do that tomorrow then. Either longer tempo or SE. Not sure about SE since I have workouts with the school starting Monday.
Exactly…I ran a 29.36 on my first 200 in my first meet 2.5 weeks ago…I ran a 27.7 this Thursday and I dont remember what I ran on Tuesday on the 200…so dont worry about it man…
Dynamic Warmup
Intensive tempo:
6 x 200m, walkback recovery
Brutal workout, its a start…
Dynamic Warmup
6 x 55yds buildup then 55yd sprint, walkback recovery
3 x 10yds blockwork
Split Squats: 30’s x 8, 50’s x 6, 60’s x 6
Hyperextentions: 2 x 10, 35 plate
Core Circuit: Pedestal 2x
The workout was very tiring. This was with the school, and they do things a lot better the year when I come back from injury. I hear they no longer lift heavy the day before meets like they did when I was there. Thats unfortunate for me…
The workout today didn’t seem to make a lot of sense. We ran like 2 200m sprints full speed and they made us jog back to the starting line RIGHT after the sprint…
Anyways I’ve only got 2 meets left, and I think that a benefit of running track will help build a bigger base when I get back to doing my short speed work. My next meet is on Thursday, and I don’t really care what time I run…
That’s the spirit!!
I’m planning on playing football after HS, be it a private league or college football. So since I’m in track shape right now at 155, what’s your tips to put on 30 pounds of pure muscle by September??
I’m currently reading Vince DelMonte’s No Nonsense Muscle Building and it’s really good. But I want advice for someone who went from 155 to 175 in a short period as well and YOU DA MAN MY BRUDDA!
Why 30lb, go for a kool 50.
50 will take approximately 11 months…30 will take 5…RIGHT ON TIME FOR FOOTBALL SEASON!!
185 is nice!! 205 during offseason?? Hahahaha!! I seriously want to transform this scrawny ass body I have into stronger, better, faster machine. Instead of being a Civic I wanna be a Porsche.
Two summers ago, I went from 155 to 170 in 7-8 weeks. The training I was doing at the time had an insane amount of volume and some extreme conditoning(I was under a Personal Trainer). The weight that I gained was pure lean muscle mass.
If I can remember correctly I was eating 3-5 meals per day, trying to reach 3000-4000 calories(Multiply your BW x 20, 155 x 20 = 3100cal/daily). I kept the food as clean as I could, eating fried foods on the occasion. Every night before bed I would mix a shake having 600-800 calories. Don’t buy weight gain shakes, they’re a waste of money!
My typical shake was:
8oz whole milk
1 scoop 100% whey
1/2 cup oats
1 banana
2tbsp PB
Occasionally 2tbsp of Canola Oil
The weight gain should come fairly slowly. You should only expect a 1-3lb weight gain per week. Its very possible to gain 30lbs in 5 months. Make sure you stick to the core lifts, you should expect strength gains as your weight increases.
Here are some articles that you should read:
http://www.higher-faster-sports.com/ShitOrGetOffThePot1.html
http://www.higher-faster-sports.com/ShitOrGetOffThePot2.html
http://www.higher-faster-sports.com/ShitOrGetOffThePot3.html
http://www.johnberardi.com/articles/nutrition/masseating_1.htm
That’s pretty much what Vince DelMonte preaches. 5-6 mounds of lean muscle mass per month!
And I went from 155 to 170 in 2 months from October to December. Then I cut down for track season. Now I want to go back up but do it the hard way.
Vince also has this method where you calculate your daily caloric intake by the amount of work+exercise you do and my total was 4100. (Track, weights, run, school = 4100)…that’s a crapload to eat…lol
Thanks for the pages bro. Appreciate it.
Dynamic Warmup
4 x 10m block starts
Easy day today. Just wanted to get some more block work in before tomorrow.
Other than that I’m getting screwed by my HS… My class rank moved down 10 spots when my GPA went up after one semester?! There’s no way this could happen, and now the schools that I’m trying to get into want me to get a higher score on the SAT. I’m going to be a mad man tomorrow once I arrive in the counselor’s office, I’m going to fight for these grades like no other!!!
lol I feel you bro. I’ve had a 3.7 GPA aka a 93 avg for the past 3 years. Im slacking off this year since Im a senior with an 83 overall. Senioritis! lol my class rank is still Top 10% for the graduating class!!
Well I ran at another meet… Still did pretty bad but shaved time to where I’m .7 from my PB. I was 1.3 from it last meet.
I was actually leading within the first 30-50m, but I got sucked up pretty quick after that. I had a great start out of the blocks from what the coaches said. I actually feel pretty good about beating sub 11 guys in the first 30-50m. They’ve had 2 months more conditioning than I have so I’m not expecting to come nowhere close to them.
I got my grades and class rank straight with the counselor… It was the school that I was trying to get into that had the wrong information.
Dynamic Warmup
Vertical Jumps: 3 x 3, 1min rest
Leg Press: 135 x 10, 185 x 10, 225 x 10
Split Squats: 25s x 8, 45s x 8
GHR: 3 x 10
Bird dogs: 3 x 10
Slept 10hrs last night. Was planning on doing full body but my elbow felt stiff because I slept wrong. Those GHRs are getting easier. I haven’t been doing them for very long but I think they are far better than leg curls since you don’t have to worry about your pelvis staying on the bench.
AM workout
Dynamic Warmup
2 x 150m overstriders
8 x 20m from blocks, walkback recovery
PM workout
Warmup
Leg press: 135 x 8, 225 x 8, 275 x 8, 315 x 8
Split squats: 25s x 8, 45s x 8
Reverse Lunges: 2 x 6, 20s
GHR: 4 x 8, BW
Incline Bench Press: 135 x 8, 155 x 8
Chinups: 3 x 5 w/ 25lbs, 1 x 8 BW
L-Raises: 3 x 10
Cable Crossover: 2 x 12
Rope pressdown: 3 x 8
Cable Curls: 2 x 15
Core Circuit: Pedestal
Decided to do full body today. My last HS track meet is on Wednesday so I’m probably just going to do an easy general strength circuit and tempo running tomorrow.
Static Stretch/mobility drills
Pfaff General Strength: Waterloo
I wouldn’t have done leg press yesterday if I knew it were going to make my quads sore. Looking forward to running my last meet tomorrow but still not expecting a good time…
Warmup
Hang Cleans: 95lbs x 3, 95lbs x 3, 115lbs x 3, 115lbs x 3
DB Snatch: 2 x 5, 35lb DB
Split Squat: 35’s x 8, 60’s x 8
GHR: 3 x 8
Bench: 135 x 5, 155 x 5, 185 x 3, 205 x 3, 225 x 3
Depletion Pullup/chinups
Cable Crossover: 2 x 15
L-Raises: 3 x 10
Cable Curl/Tricep Pressdown superset: 3 x 10
Pedestal Core Circuit
I’m going to ease my way into OLs because I’ll be starting doing more of them now. This will be my last bodybuilding/hypertrophy specific workout. I’m moving on to another phase starting Monday now that track is over, etc. I’ll have 10 weeks to prepare for the team summer workouts at the college I plan on walking on at.
I want to play DB at the college level. Right now I’m at 168 and want to be a solid 185 before I report for the workouts. I’m going to start trying to get adequate calories and eat good fats so my cholesterol doesn’t shoot up like it did last time I tried.
10 weeks before I report for Summer II
Warmup (static stretch, jog 400m, Speed drills, buildups)
Ladders: 5 x 10yds, 20yds, 40yds. Walkback after each rep, 3-4 minutes imbetween sets.
Hurdle Hops(lateral, forward): 3 x 3, Last set was 33"
Multiple Throw Ex (Bomb) 9-10lb Med ball
Bulgarian Split Squats: 30s x 8, 45s x 8, 60s x 5
Bench: 135 x 5, 155 x 5, 175 x 4, 185 x 3, 205 x 2, 225 x 2
SL hyperextentions: 3 x 10
Russian Twist: 3 x 10
PWO was 2 scoops of Cell-tech and 1 scoop whey+carbs
Fantastic workout today. Thinking I’m going to use 75lb DBs next time I do the bulgarians. Will take a contrast shower later tonight along with doing some static stretching and take ZMA before I go to bed.
Report where?
Summer workouts at the college I’m attending.